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As a kid, Brian Hankerson didn’t think about watching TV after school or going on adventures with friends. He wanted to jump high. As a student, Hankerson would rush home from get out of class, place his fishing pole on two chairs, put a blanket underneath, and throw his body over a makeshift bar.
For the next few decades, Hankerson never formally trained or competed in the high jump. But when he was in his 50s, he noticed adult track and field athletes competing in the same venues as his children. “These weren’t young people, they were middle-aged people,” Hankerson recalled. So the accountant from Coral Springs, Florida, signed up for the Masters meet for the 35-and-older age group and ended up setting records in the high and long jump.
Hankerson, now 64, still competes nationally and internationally. He will travel to Sweden in August to compete in the world senior track and field championships. He went on to praise organized athletics for older athletes. “If I can get off the couch and push my limits, so can you,” he said. – Do you believe you can get up and achieve something? You won’t know until you try.”
Hankerson can attest that no matter your age, there’s never been a better time to get fit. But the older we get, the more often we believe our time has passed. While kids feel free to play and have fun when they first start a sport, adults feel like they have to be efficient at all times or the activity isn’t worth their time. “When adults come to our gymnastics classes, they’re very afraid to try something new or to unlearn something old,” says Jackie Alexis, recreational gymnastics coach at Industrial Gymnastics, a gymnastics school on Long Island that caters to all ages and abilities.
With the 2024 Olympics in Paris just around the corner, you may be feeling particularly inspired to try a sport, or regretting that you didn’t try it in the past. But according to coaches, there are many benefits to be gained if you start or return to sport. Not only will you improve your body and gain new skills, you’ll also strengthen your social connections in the sporting community — all of which can have a positive impact on your life. Spiritual and Physical If you don’t know where to start or are unsure how to incorporate exercise into your daily routine, coaches and athletes can offer some advice.
Listen to interests
There are tons of sports in the world: from baseball to badminton. Think about the sports that currently capture your attention, whether it’s Olympic gymnastics or tennis, or something you thought was cool as a kid. When choosing a sport, use your past and current interests as a guide.
If nothing comes to mind, give yourself permission to give in to the impulse. Patrick “Pat Rock” Robinson began teaching adult classes at the Basketball Excellence Academy to get parents of young players involved while their kids practiced. Over time, parents began to pay attention to other activities that took place during their kids’ practices. “Weekly, more parents happened to come into the gym,” Robinson said, “and saw other adults playing. Now they’re not shy or nervous to join in.”
Sign up for the course, but don’t buy the equipment yet.
Signing up for a class is the best first step for a new sport. The trainer will teach you the correct movements, safety precautions and rules of the game, and provide equipment you can use. Robinson says knowing that you have a workout every Thursday night provides structure and consistency, which is great for establishing a good rhythm in your life. You can also join a local club, where you will receive free training, but not one-on-one. Alexis and Robinson advise not to spend too much money on new equipment.
A little bit of effort every day
Lucy Glenville, head coach of the youth program at the Soldier Hollow Nordic Center, which was used during the 2002 Winter Olympics in Salt Lake City, says people tend to immerse themselves in new sports when they’re intensely inspired. That excitement is motivating in the short term, but two hours of pickleball (a cross between badminton and ping pong) can exhaust you to the point where you don’t want to pick up a racket the next day. Small, consistent efforts every day will help you avoid burnout, Glenville advises.
For example, Robinson recommends that older students practice their shooting form without a basketball during the week between practices. Alexis breaks down each gymnastics move into a step-by-step process: “Some people come in and say, ‘I want to do a backflip.’ ” I respond, “Let’s take it slow.”
You can also set incremental goals or celebrate milestones, Glenville says. That way you can maintain habits that promote consistency. However, you have to make sure the goals are achievable and manageable. If your ultimate goal is to run a 10K, set smaller goals that are more about the process of running rather than the outcome of finishing the race. “You can’t control whether you run a 10K the first time,” Glenville explains. “But putting on your shoes and going out for a run is within your control. Focus on the process of getting started and what you can do, not your dreams.” These small victories will boost your confidence and allow you to set bigger goals.
Bring your friends (and be prepared to make new ones)
If you’re nervous about trying a new sport with strangers, invite a friend. This will make it easier for you to get started, and you can encourage each other. At Industrial Gymnastics, groups of friends often sign up for adult classes. But even if they come alone, they quickly become friends with the others.
Steve Bzomowski, the founder of the sports organization, said what draws players to Never Too Late Basketball adult basketball training centers year after year is the social aspect. Since the first training was held more than 30 years ago, players have noticed the organization’s ability to bring people together. Many really like the idea of getting together.
Try hard, but know your limits.
Brzomovsky wants to remind his fellow aspiring athletes that they can learn a new skill. At the end of the week-long program, he says, each player will be praised for their strengths, whether it’s passing the ball or communicating effectively. No matter your skill level, you can excel in some area. While everyone’s body and abilities are different, Hankerson says you might be surprised at what you can accomplish. “I do things better at 60 than I did at 50,” he claims.
Kelly Shaw, director of the Industrial Gymnastics Program, believes no one is too old to learn gymnastics. “You don’t have to do all the exercises,” she says. “You can do what’s comfortable for you and doesn’t cause you pain.” This approach applies to all sports: Do the exercises to the best of your ability, but listen to your body and ask your coach to make changes when necessary.
Compete only with yourself
According to Shaw and Alexis, adult gymnasts in the Industrial Gymnastics Association are often concerned with performing a move or exercise perfectly. But both coaches say learning a new skill or honing an old one requires working through some flaws before you can start to improve. As difficult as it may be, don’t compare yourself to other athletes or your younger self. “Strive to do a little better every day than you did yesterday,” Hankerson says.
Brzomovsky believes that through these struggles, small achievements, and big victories, you learn about yourself. You’ll learn what your body is capable of, how to interact with other people, and what you can overcome. “It’s not just, ‘I don’t know if my body is capable of this,’ ” he says. “Feeling the resistance and overcoming it is what’s most important.”
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